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3 ripe avocados

2 cups fresh spinach

1 cup shelled edamame

1 tomato, diced

1/2 cup red onion, minced

3 garlic cloves, minced

1 jalapeño, seeded and diced

1 lime, juiced

1 tsp salt

How you make it:

Pulse spinach and edamame in food processor until finally minced.

Pit and spoon avocados into large bowl.

Next, add spinach/edamame mixture, tomato, onion, garlic, salt, red onion, jalapeño, and lime juice.

Now, mash until totally combined!

Lastly, spoon into serving bowl and serve with veggies sticks!

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Is it postpartum depression or just the baby blues? Read this even if it's not for you.

Fact. 1 in 7 women have depression in the year after they give birth.

Fact. Up to 50% of individuals with postpartum depression never get diagnosed.

Fact. Women who have 1 episode of postpartum depression have a 50% higher chance of having it again.

Fact. Only 15% of those women diagnosed ever receive treatment.

This means that approximately 850,000 women are not getting the support that they need. We are a community of moms. It is essential that you know the symptoms of postpartum depression so that you can identify it in yourself or a fellow mom.

Women of every age, culture and income level can experience postpartum depression. It is the most common problem associated with childbirth.

There is a difference between postpartum depression and baby blues. Baby blues begin in the first few days of delivery and are typically gone within two weeks. Symptoms include:

  • Crying for no apparent...
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When someone experiences acute back pain often times it is during very simple, usually routine movements. You may hear, "I was just reaching down to pick my book" or "I just closed my car door" or "I just sneezed". The reality of these cases is that it wasn't that movement that created the injury; it was a series of unsupported movements leading up to it.

Think about what you need to do when you are attempting to break a twig. Usually, it takes a little bend and twist it, and then bend and twist it some more. It usually doesn't break with one movement. When you move through your world without core engagement to support your spine, you are simply "breaking the twig" over time and eventually, pain makes its appearance. If you are awake, there should be a slight contraction of your entire core (abdominals and back) for stabilization and support.

Moms and Dads, your physical responsibilities when taking care of your children can truly tax your body. Vow to pre-load your trunk with an anticipatory core contraction before most movements and STOP BREAKING THE...

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I fully admit it. I am a bit over the top about this topic of time. Perhaps I talk about it too much or write about it too much. But it's only because I think that how you choose to use your hours is in line with how you choose to live your life. It's not just about getting more done. It's about being on purpose with your time and filling your time with your passions. So, I am re-publishing a blog post from two years ago. But I am adding a few new insights!....

The number one request I get from moms has nothing to do with fitness, nutrition or parenting. The number one request I get is about balance. How do you balance life and motherhood? It may be as elusive diets. In theory they all work. Making it happen in real life is much tougher.

We are living in a fight or flight world. This reaction was fine in the cave days when we encountered a saber tooth tiger. Our adrenaline pumped, heart rates increased and blood went to our extremities so we could run.Then we got to rest in our cave. The problem is that we aren't resting in our cave anymore. We are just living in a...


Makes 4 servings


· 2 cups mushrooms

· 1 cup broccoli

· 1 cup carrots

· 1 cup spinach

· ½ cup chives

· 5 medium zucchini

· ½ cup hemp seeds

· Raw Tomato Marinara (see recipe)

note: You can use any raw vegetables you like for the topping or add less/more of those listed above.


Wash and chop all veggies and chives except zucchini. I used a food processor to coarsely chop my mushrooms, broccoli, carrots and spinach and used a knife to chop the chives.

Using a spiralizer, spiralize the zucchini.

Combine the chopped veggies with the zucchini, top with raw tomato marinara and hemp seeds. Enjoy!

For the kids, since this is a new dish, I decided to mix it with our normal quinoa spaghetti. Introducing new foods can be tricky for the little, even those easy eaters. I put a bowlful of the zucchini noodles in our pasta strainer, then when the pasta was ready, I drained it right over the top. This helped warm the...

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Today's blog is to prompt discussion. I am not an expert in this area and in fact am curious for your feedback. Should there be equality in the home? Can there be?

I speak to so many moms who get so frustrated with their husbands. "It's not fair." I hear this over and over. "We take care of the kids, the house and maybe even work." The work load seems very unbalanced if you keep score.

One of my best girlfriends (whom I will allow to remain nameless) complains that her husband doesn't cook as much as her. As much? I would be thrilled if my hubby cooked at all. Now, this can't be a bashing of my hubby. He is great and does lot's of stuff. But I definitely don't try to go for equal.

Instead, we talk about what needs to get done. He is probably not going to clean the house or make the meals but he helps me by taking care of the cars, insurance, banking and more. Sheryl Sandberg would say that I need to lean in. She would say that we both participate in bringing home the bacon and so he should take on more domestic duties. Sorry Sheryl. I'm ok with my arrangement!...


Proper posture is one of those topics in fitness that is talked about a good bit. I, personally, have an ingrained set of cues I say with almost every exercise I teach:

  • Knees Soft
  • Belly Tight
  • Shoulder Blades Pulled Back and Pressed Down
  • Breathe

There is one cue that is missing, however...draw your head back to line up with your shoulders. A forward head posture (FHP) leads to increased strain on the spine and further protraction of the shoulder blades. Our head is meant to be stacked on top of our spine like a golf ball on a tee. When it moves forward, which is natural in our "anterior (or forward) facing world", the weight increases dramatically. Instead of our spine loaded with about 12 lbs, we see the strain increase upwards of 42 lbs! The more often your head moves into this position, the easier it is. Like anything you repeatedly do, you will get better and better. Unfortunately, this is a repetitive movement pattern that isn't serving you.

Here are some practical tips to practice re-aligning your head:

  • Use the...

This healthful, nutrient-packed salad highlights all of the best fall ingredients: kale, quinoa, apples and sweet potatoes, and tops them with a delicious mustard and maple dressing. It makes for a healthy and filling weekday lunch with girlfriends or an impressive side dish to any family meal.

1 pound sweet potatoes, peeled, cut into 1- inch cubes

2 tablespoons olive oil

½ teaspoon salt

½ teaspoon pepper

2 tablespoons pure maple syrup from Canada

2 tablespoons lemon juice

2 teaspoons Dijon mustard

¼ teaspoon minced garlic

1/3 cup thin-sliced red onion

4 cups packed baby kale and/or arugula

1 small apple, cored, cut into bite-size pieces

1 cup cooked red quinoa

2 tablespoons toasted slivered almonds

Heat oven to 400.

In a bowl toss sweet potatoes with 1 tablespoon of the olive oil. Sprinkle with ¼ teaspoon of the salt and ¼ teaspoon of the pepper. Place in a single layer on a large rimmed baking sheet. Bake about 25 minutes, stirring once, until golden and tender. Let cool.

In a...

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Can I just tell you how much I love Really, this company has changed my life! They are an company. If you are not familiar with, it is an online subscription for books you can listen to. You can listen to books on your smart phone or mobile device. There are different levels of subscription. I do the one where I get one book per month. I have been a loyal member for years!

Why do I love it? Well, I like you, don't have much time to read. But I love to learn and to grow. So, I can listen in the nooks and crannies of my day. I can listen in the car, while I am putting on makeup or putting dishes away. Sometimes, I turn it on for just a few minutes. You can totally listen to the latest novel if that is your desire. But I listen to learn. To Grow. Every month, I do my best to listen to something to strengthen my life. From nutrition to leadership, from marriage to parenting. I thought I would share with you, my favorite books from 2014.



Makes 16 pieces


· 1 sleeve of polenta (a sleeve is 18 ounces)

· 4 fresh tomatoes

· 2 cups arugula

· 1 can cannellini beans

· 2 teaspoons fresh chopped garlic

· juice of ½ a lemon

· A drizzle of olive oil (optional)

· Himalayan pink salt and ground black pepper to taste

· Miso Balsamic Dressing (see separate recipe)

note: You can also make your own polenta instead of buying it premade. I measure the arugula loosely packed.


Preheat oven to 400. Slice polenta into ¼ inch rounds, place on a parchment lined baking sheet and bake for 40 minutes or until they begin to get golden brown and crispy.

Wash tomatoes, arugula, and beans. Chop tomatoes and slice arugula into fine shreds. Make Miso Balsamic Dressing.

Place all ingredients except for Miso Balsamic Dressing into a large bowl and combine well.

Once polenta is done and cool, top it with the bruschetta mix and drizzle Miso Balsamic...

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What? Did I get your attention? We are so often promoting the benefits of HIIT (high intensity interval training) workouts, so this just might surprise you!

Research shows that high intensity interval training increases cardiovascular endurance, increases lean body mass and aids in weight loss. But....HIIT workouts are only supposed to be done 1 - 3 times per week!

More is not better! Doing too many HIIT workouts increases your chance of injury. If you are doing a true HIIT workout, it should exhaust you! Too much HIIT could cause stress on your body and causes a release in cortisol (the hormone released when you are under stress). Chronic cortisol can cause a host of health problems and may increase fat gain around the abdomen. Not what we were going for! But don't throw out the baby with the bath water.

It's all good news. HIIT workouts are amazing. They are efficient and effective. Do them 1 - 3 times per week. This is how we designed our Body Back program. Fill your other days with a combination of aerobic cardio (think Stroller Strides, jogging,...

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It's the beginning of a new year with new goals and a rejuvenated spirit...right? How is it going? Many of you feel very dialed in and focused, I'm sure. Are there any of you who are already lost? Deflated already? It's ok. Really, it is.

The problem many of us bring upon ourselves is that we try to go it alone. Many moms I know feel self-conscious, or dare I say weak, when they ask for help. They feel like they should have the strength, stamina and drive to get their goals accomplished alone. The truth is: there is power in numbers. When we collectively move together, incredible feats can be accomplished.

When you are lacking energy and motivation, call a friend. Ask for help. Schedule a workout date. Know you are NOT ALONE. No mom is an island and we "get by with a little help from our friends".


Makes about 9 large burgers


· 2 cups black rice

· 3 cups veggie broth

· 4 Portobello mushrooms

· 1 cup chopped shallots

· 2 cups kale (measured loosely)

· 2 tablespoons thyme (leaves only)

· 1 cup almond meal

· ¼ cup ground flax seed

· Himalayan pink salt to taste

· Your favorite oil for sauteing veggies (or veggie broth if not using oil)

· Miso Balsamic Dressing (see below)

· 4-5 cups arugula (about ½ cup per burger)

Miso Balsamic Dressing:

· 2 tablespoons chickpea miso (or can use a white miso for a soy version)

· 6 tablespoons balsamic vinegar

note: You can sub another gluten free (or non gluten free) flour, such as oat flour, for the almond meal if you need this nut free. It helps bind the burgers, so if you omit entirely they won’t hold together as well. You can use water instead of broth, but broth makes it more flavorful. These get more stable in...

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Today is my mom's birthday. For my entire life, she has been a tremendous source of strength, love and levity for me. It seemed fitting for today's Friday Fitness blog post to be about one of the greatest phrases my mom ever told me. Whenever I was struggling with something or not gaining the level of accomplishment that I wanted, she would calmly and lovingly say, "Farel, when it matters enough to will". It wasn't always the easiest thing to hear but like so many things our moms say, she was right!

So, here's my question to you: Do you goals matter enough to you? Where do you want to take your health and fitness this year? Dig deep when creating these goals. Find your REALLY BIG WHY when deciding what you want. Why does it matter enough to you now? That is what is going to make all the difference.

Because it matters to you...YOU WILL! #yougotthis

*Happy Birthday, Mom!


Where has the year gone? It went by so fast, but we had so many wonderful memories with you across the country. We hope we brought you Strength. Community. Inspiration. Support. Most of all, we hope that we helped you believe in you, because we believe in you!

2015 will go by just as fast. We look forward though to joining you for memories that will last a lifetime. Let's all make this year, our healthiest and our happiest! Tell us how we can help you acieve your goals this year!

Thank you for being a part of FIT4MOM. And thank you for sharing the program with your friends, because all women deserve the strength for motherhood.


Serves 4 as a side


· One medium Kabocha Squash

· Himalayan pink salt to taste

· 8 thyme sprigs

· optional spray of coconut oil

note: Kabocha squash releases water when cooked, especially if freshly picked, so cooking on cooling racks on top of a cookie sheet allows the pieces to get crispier. Cooking on parchment paper on a cookie sheet works well too. If using oil, use a spray so that there is not a solid layer of oil. This allows the water to evaporate instead of getting trapped inside and creating a mushy texture.


Preheat oven to 400. Wash and thinly slice squash (skins on). Using a mandolin may help with getting even baking of the squash pieces since your slices will be uniform.

Place cooling racks on cookie sheets (you will most likely need two so that the slices have room and aren’t overlapping too much) and line the slices on the racks. You can also use parchment lined cookie sheets instead of the racks. Sprinkle with salt, and place 4 sprigs of thyme on each,...